10 collagen-rich foods to include in your diet once you turn 25

Red peppers

No, unfortunately, bell peppers do not contain collagen. But it is an amazing source of vitamin C (it contains more than citrus fruits), which is necessary for collagen synthesis. Pair red peppers with a meat or fish dish and you will be maximising collagen production.

Chicken and turkey

Both chicken and turkey are excellent sources of collagen. But to get the most benefit from these meats, we should abandon the usual lean breast in favour of fattier cuts such as thighs or consume the cuts whole, including skin and cartilage.

Salmon

Fatty fish such as salmon, mackerel and eel are the richest in collagen (and sardines, eaten whole), but the valuable substance is found not so much in the flesh as in the skin, bones and scales. Cook salmon in the oven without removing the skin or pan-roast the skin as the Japanese do for a pro-skin snack.

Garlic

There are those who love it and those who hate it, but garlic is undoubtedly healthy. Among its benefits is that of boosting collagen production. In fact, it contains the winning combination of vitamin C, zinc and copper. Use it at will as a condiment to collagen-rich foods and although it may ruin your social life, your skin will glow.

Egg whites

Although not directly a source of collagen, eggs (especially egg whites) are rich in proline and glycine, the essential amino acids for proper collagen production in our bodies. Make an egg-white omelette for a protein boost but fewer calories.

Prawns

You know those barbecued prawns that are cooked until they are hyper-crunchy and of which you can eat just about everything, including the shell and legs? If you feel up to it, consume them whole, savouring every part (chew at least 30 times, however). The flesh and outer shell-like parts are rich in collagen and calcium.

Legumes

They fall into the category of foods essential for synthesising collagen because they are rich in vitamin C, silicon and magnesium. From chickpeas to lentils, beans to lupins, this is one more reason to eat legumes.

Oysters

Are you a fan of oysters? Their appeal is worth beyond being aphrodisiac foods. In fact, oysters contain an inordinate amount of zinc and copper and amino acids, the precursors of collagen. Indulge in them on special occasions for more radiant skin.

This article first appeared on Vogue.it